Controlled Response:
The
Zone
Mind Tactics
Code
Recharge
Primal Fitness
P-B Nutrition
Controlled Response
“The Zone”
Purpose
“Y”
Controlled Response (CR) System
“Peak performance comes from modulation…”
“Control your physical response”
Controlled Response System
Breathing Rate
Muscle Tone
Cardiac Output &
Circulation
Brain Functioning
Controlled Response: Zones
“Parked”
“Idle”
“Ready”
“Overdrive”
White Zone
“Parked"
Breathing Rate
Muscular Tone
Cardiac Output &
Circulation
Brain Functioning
Green Zone
“Idle"
Breathing Rate
Muscular Tone
Cardiac Output &
Circulation
Brain Functioning
White & Green Zones
“Parked & Idle"
 Appetite and digestion system engage
 Memory and problem solving improve
 Sleep and rejuvenation process activated
 Healing and recuperation occur
Yellow Zone
“Ready”
Breathing Rate
Muscular Tone
Cardiac Output &
Circulation
Brain Functioning
Red Zone
“Overdrive"
Breathing Rate
Muscular Tone
Cardiac Output &
Circulation
Brain Functioning
Yellow & Red Zones
“Ready & Overdrive"
 Alert and focused
 Increased strength, power, and speed
 Quickened reaction time
 Increased pain tolerance
Red Zone
“Overdrive"
Cardiac Output
Check your Heart
Rate (BPM)
Formula:
10 Sec x 6 = BPM
Practical Application
Yellow Zone
“Ready"
Fine motor skills deteriorate
Zone 3 Ready
"Yellow Zone"
Fine motor skills deteriorate
Red Zone
“Overdrive"
Cognitive process deteriorates
Phase: “Overdrive”
Loss of peripheral vision
Zone 4 Overdrive
"Red Zone"
“KISS and Muscle Memory”
Overdrive…..
Overdrive….
“Long,
long, ago”
“Today”
“Idle”
“Overdrive”
“Idle”
Controlled Response
“Modulate your activation…Zone"
Controlled Response
“The Key = Modulate your activation…Zone"
Yellow & Red Zones
“Modulation is the key"
Performance Chart
Prolonged Activation  Burnout & Altered Baseline"
LEVEL OF PERFORMANCE
“Idle”
“Overdrive”
“Burnout
& Altered Baseline
“Idle”
Constant Activation
(12 -15 months)
ACTIVATION TIME
Sign 1: Burnout &…
•
•
•
•
•
•
•
•
Sleep problems
Stomach problems
Headaches
Loss of energy and fatigue
Muscle aches and pain
Lost of appetite or overeating
Restlessness
Increased medical problems
•
•
•
•
Concentration and memory problems
Making more mistakes
Clumsy and accident prone
Increased substance use
•
•
•
•
Irritability and anger
Emotional numbing
Decreased self-confidence
Depressed and/or anxious
…Altered Baseline
“Frequent CR activation without deactivation"
Biofeedback
Altered Baseline
Physical/Mental
Predeployment Baseline
Physical/Mental
Constant activation of Overdrive (Red Zone) system without
deactivation contributes to an altered baseline
Sign 2: Distorted Threat Assessment &…
“0 to 60…0 to 60…0 to 60…”
Biofeedback
Constant activation of Overdrive (Red Zone) system leads to a
decreased ability to interpret physical cues leading to faulty threat
assessment leading to additional activation.
…Negligent Discharge
“0 to 60…0 to 60…0 to 60…”
…Negligent Discharge
Break Time
Controlled Response (CR) Strategies
“Modulate the Zones…reestablishing the mind/body connection"
Biofeedback
Parked
"White"
Idle
"Green"
Ready
"Yellow"
Overdrive
“Recalibrate the MACHINE"
"Red"
Controlled Response (CR) Strategies
“Recalibrate…reestablishing the mind/body connection"
Parked
"White"
#1 Know the signs = Awareness
#2 Mind Tactics (See Mind Tactics module)
Idle
"Green"
#3 Controlled Breathing
#4 Progressive Muscle Relaxation (PMR)
Ready
"Yellow"
Overdrive
“Used together will boost your performance…”
"Red"
Control Response (CR) Strategies
“Recalibrate = harness the power”
#1 System Burnout & Negligent Discharge
“Watch for the signs = Awareness”
•
•
•
•
•
•
•
•
Sleep problems
Stomach problems
Headaches
Loss of energy and fatigue
Muscle aches and pain
Lost of appetite or overeating
Restlessness
Increased medical problems
•
•
•
•
Concentration and memory problems
Making more mistakes
Clumsy and accident prone
Increased substance use
•
•
•
•
Irritability and anger
Emotional numbing
Decreased self-confidence
Depressed and/or anxious
#2 Mind Tactics
“Your mind controls your body….or does it?...Recalibrate”
“See Mind Tactics Module..."
#3 Controlled Breathing
• Respiratory State – Biofeedback
• Flow – “Where”
• Rate – “How long”
Controlled Breathing
“Flow – Where”
Green/White Zone = Stomach
Controlled Breathing
“Flow – Where”
Yellow/Red Zone = Chest
Controlled Breathing
“Rate – How long”
White/Green Zone = Slowed (4 seconds in/out)
Controlled Breathing
“Rate – How long”
Yellow/Red = Rapid
Enhance Muscle Control
 Muscle State Discrimination – Awareness
 Differential Relaxation – Appropriate
 Progressive Muscle Relaxation - Total
Muscle State Discrimination &
Differential Relaxation
Progressive Muscle Relaxation
“reconnecting and recalibrating”
Progressive Muscle Relaxation
• Neck and shoulders
• Back and chest
• Arms and hands
• Legs and buttocks
“Biofeedback + Mind Tactics + Controlled
Breathing + PMR”
Putting it all together = Recalibrate
Example: “Natural Point of Aim”
“Benefits of MIND/BODY connection…”
Strategy #4: CR Processing Strategies
“Process….not…accumulate”
Daily Activation: Suppress & Distract
“CR Processing must be accomplished daily…"
Biofeedback
Suppression/Distraction
“See Mind Tactics Module”
Daily CR Processing
“CR Processing gets you in the Green/White Zone"
Garrison vs. Deployed
Biofeedback
“See Mind Tactics Module”
Daily CR Processing
“CR Processing gets you in the Green/White Zone"
CR Processing
End Mission
Start Mission
Daily CR Processing
“CR Processing gets you in the Green/White Zone"
Contributing
End Mission
Start Mission
Strategy #5: Recharge
(see Recharge Module for strategies)
Strategy #6: Reduce Stimulants
(see Performance Based Nutrition Module for strategies)
“adding fuel to the fire”
Additional Strategies
(Check out your Student Handbook)
Mind Tactics
Recharge
Code
Primal Fitness
P-B Nutrition
Controlled Response
“The Zone”
Purpose
“Y”
Important: Best results when used together
Module Mastery Assessment (MMA)
CR